{"id":1102,"date":"2017-08-09T09:41:07","date_gmt":"2017-08-09T09:41:07","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=1102"},"modified":"2021-03-15T14:35:47","modified_gmt":"2021-03-15T14:35:47","slug":"20-foods-high-vitamin","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/20-foods-high-vitamin\/","title":{"rendered":"20 Foods High in Vitamin A"},"content":{"rendered":"

\"\"Have you suddenly started to experience night blindness? Are your eyes feeling dry and scratch, yet you don\u2019t suffer from allergies? Is your hair really dry and your skin dry and itchy? Are you developing more infections in your throat or chest than normal?<\/p>\n

If you said \u2018yes\u2019 to any of the above, you could be suffering from a vitamin A deficiency.
Like all vitamins, vitamin A is a substance that the body needs in order to maintain proper health. It plays an important role in healthy vision, regulates genes, maintains healthy skin, and produces red blood cells, thus it supports the immune system and helps fight infections. The body does not naturally produce vitamin A, which means that you need to make sure you are getting it from your diet.<\/p>\n

How much vitamin A do you need? The recommended daily intake for men is 900 mcg, and for women, it\u2019s 700 mcg. Though a vitamin A deficiency is not very common in developed countries, if you aren\u2019t consuming enough foods in your diet that contain the vitamin, a deficiency can certainly happen.<\/p>\n

If you are experiencing any of the symptoms that are associated with a vitamin A deficiency, or you just want to make sure that you are getting enough of this essential vitamin, here\u2019s a look at 20 foods that are rich in vitamin A that you should consider adding to your diet.<\/p>\n

1. Carrots<\/h3>\n

The first food most people think of when they want to make sure their eyes are healthy, they think of carrots<\/a>. There\u2019s a good reason why: 1, uncooked carrot contains more than 200 percent of the daily recommended intake of vitamin A, which means that eating carrots will certainly help to promote healthy vision. Carrots are also packed with other vital nutrients, including vitamin C, vitamin K, vitamin B, magnesium and fiber. Munch on a raw carrot for a snack or dip one into a veggie dip to add some extra flavor. You can also shred one and add it to a salad to make sure you are getting your vitamin A.<\/p>\n

\"\"2. Sweet Potatoes<\/h3>\n

Not only are sweet potatoes<\/a> delicious and filling, but they are also a great source of vitamin A; eating just one medium sweet potato a day will give you more than 200 percent of the daily recommended intake of this essential vitamin.<\/p>\n

This veggie is also loaded with vitamin C, copper, manganese, vitamin B6, potassium and dietary fiber, making them an excellent addition to your diet.<\/p>\n

You can bake a sweet potato just like you would a traditional white potato, peel one and roast it, or puree the veggie and add it into soups and sauces, or even add it into pancake or muffin batter.<\/p>\n

\"\"3. Iceberg lettuce<\/h3>\n

Usually, it\u2019s the dark green, leafy varieties of lettuce that are recognize for their nutritional value; however, when it comes to vitamin A, iceberg lettuce<\/a> should get some recognition.<\/p>\n

A cup of shredded lettuce will give you about 7 percent of the daily recommended intake of vitamin A, which may not be a lot, but it certainly is something. Mix it together with carrots and other foods that are high in vitamin A and you\u2019ll definitely prevent a vitamin A deficiency.<\/p>\n

Additionally, iceberg lettuce is a great source of other essential nutrients, such as vitamin B6, iron, potassium, vitamin K, thiamin, folate and manganese.<\/p>\n

\"\"4. Beef liver<\/h3>\n

If you don\u2019t mind the taste, beef liver<\/a> is an excellent source of vitamin A; a single slice offers up a whopping 713 percent of the recommended daily intake. This organ meat is also a great source of iron, zinc, protein, vitamin B6, folate, niacin, riboflavin and so many other essential nutrients.<\/p>\n

For the most health benefits, only choose liver that comes from organic, grass-fed cows. You can certainly grill up beef liver or prepare it with onions and garlic; however, if you really want to disguise the taste, try mixing it in with a pasta sauce.<\/p>\n

\"\"5. Lamb liver<\/h3>\n

Another form of organ meat that is high in vitamin A, an ounce of lamb liver<\/a> offers up nearly 240 percent of the recommended daily intake. Low in sodium, lamb liver is also a great source of thamin, protein, niacin, riboflavin, vitamin B6, folate, vitamin B12, iron and selenium, as well as so many other vital nutrients.<\/p>\n

Like beef liver, livers that comes from organic, grass-fed lambs will offer the most health benefits. Also, like beef liver, you can cook lamb liver with some butter, onions, and garlic. You can also coat it in a breadcrumb mixture, lightly fry it and dip it into marinara.<\/p>\n

\"\"6. King mackerel<\/h3>\n

If you love seafood and you are looking to up your vitamin A intake, you should definitely consider adding king mackerel<\/a> to your diet. A half a file offers nearly 390 mcg of vitamin A, or 43 percent of the recommended daily intake.<\/p>\n

This fish is also an excellent source of potassium, protein, vitamin B6, vitamin B12, phosphorus, selenium, riboflavin and niacin. Cook a king mackerel filet on the grill and enjoy it as your main dish for a healthy, vitamin A-rich meal.<\/p>\n

\"\"7. Salmon<\/h3>\n

Another cold water fish that is an excellent source of vitamin A, half a filet of salmon<\/a> delivers about 230 mcg of this essential vitamin.<\/p>\n

It\u2019s also full of omega 3 fatty acids, protein, niacin, vitamin B6, vitamin B12, potassium, selenium and vitamin D, among other essential nutrients.<\/p>\n

There are tons of ways that you can enjoy salmon: grill it with some teriyaki sauce; coat it in almonds or a breadcrumb mixture and bake it, or serve it on top of a bed of lettuce or pasta.<\/p>\n

\"\"8. Goat cheese<\/h3>\n

If you like the tangy taste of goat cheese<\/a>, you should definitely add more to your diet if you want to up your vitamin A intake. A single slice of goat cheese contains 115 mcg of vitamin A, or 13 percent of the recommended daily intake.<\/p>\n

It is also loaded with other essential nutrients, including tryptophan (an amino acid,) phosphorus, vitamin B12, potassium, vitamin C, iron, vitamin D, vitamin B6 and magnesium. How can you enjoy the taste and health benefits of goat cheese?<\/p>\n

Sprinkle some crumbles on top of a salad or lightly coat it with breadcrumbs and bake or fry it for a healthy snack or appetizer.<\/p>\n

\"\"9. Cheddar cheese<\/h3>\n

If you are a fan of cheese, but you aren\u2019t a big fan of the variety that is made of goat\u2019s milk, you can still increase your vitamin A intake with cheddar cheese. A slice of this variety of cheese contains more than 90 mcg of vitamin A, or 10 percent of the recommended daily intake.<\/p>\n

Cheddar cheese<\/a> is also a good source of protein, calcium, vitamin D, vitamin B12, iron and magnesium. Munch on a few slices of cheddar cheese for a healthy and filling snack; enjoy it on slices of apples or alongside grapes; sprinkle some on top of a salad, or melt a few pieces on top of a piece of apple pie for an unexpectedly delicious treat.<\/p>\n

\"\"10. Goose liver<\/h3>\n

When it comes to vitamin A, liver is one of the best sources. Goose liver,<\/a> like beef and lamb liver, is another type of organ meat that contains an impressive amount of vitamin A: a single tablespoon of goose liver pate offers up 130 mcg of vitamin A, or 14 percent of the recommended daily intake.<\/p>\n

Spread some goose liver pate on a whole wheat cracker for a yummy, hearty and fulfilling snack to up your vitamin A intake. You\u2019ll also get a healthy amount of vitamin B12, iron and protein.<\/p>\n

\"\"11. Hard boiled eggs<\/h3>\n

For a long time, many people have believed that hard boiled eggs<\/a> aren\u2019t the healthiest food; however, this is quite a misconception. In reality, hard boiled eggs are loaded with vital nutrients, among them being vitamin A.<\/p>\n

One hard boiled egg will provide you with nearly 75 mcg of vitamin A, or 9 percent of the daily recommended intake. They also contain polyunsaturated fats, monounsaturated fats, potassium, vitamin C, iron, protein, vitamin D, vitamin B12 and magnesium, among other important nutrients.<\/p>\n

Hard boil an egg for breakfast and you\u2019ll not only get a ton of nutrients, but you\u2019ll also stay fuller longer than you would if you were to eat a bagel, a bowl of cereal or other common breakfast foods.<\/p>\n

\"\"12. Trout<\/h3>\n

The cousin of salmon, trout<\/a> offers a lot of beneficial nutrients, including vitamin A. Though it doesn\u2019t have as much of this vitamin as salmon, a single fillet will still help you reach your recommended daily intake, as it contains about 70 mcg of vitamin A, or 8 percent of the recommended intake for a day.<\/p>\n

Like salmon and other types of fish, you can grill or bake trout for a healthy main dish. You can also cook it, slice it and put it on top of a bed of lettuce for a healthy meal.<\/p>\n

\"\"13. Paprika<\/h3>\n

Often used to add some spice to Spanish, Indian and South American cuisine, paprika<\/a> not only has a great flavor, but it also offers many great health benefits. A single tablespoon of this spice delivers nearly 70 percent of the recommended daily intake of vitamin A.<\/p>\n

On top of that, it\u2019s also a great source of vitamin C, calcium and potassium, and it is low in calories, too. You can sprinkle paprika into any dish that you want to add some extra zip to, such as curries, casseroles, soups, or even on top of deviled eggs or egg salad.<\/p>\n

\"\"14. Mangoes<\/h3>\n

Commonly featured on dessert plates, mangoes<\/a> are a naturally sweet fruit that will definitely tickle your sweet tooth. Not only are they juicy and delicious, but mangoes are also loaded with health benefits.<\/p>\n

A single cup of slice mangoes will give you more than 35 percent of the recommended daily intake of vitamin A.<\/p>\n

This fruit is also an unexpected source of protein, and it contains vitamin, vitamin B6, potassium, vitamin K and dietary fiber, too. The next time you have a yearning for something sweet, slice up a mango!<\/p>\n

\"\"15. Mustard greens<\/h3>\n

Dark green, leafy veggies are famed for their health benefits, and mustard greens<\/a> are no exception. A single cup offers up nearly 120 percent of the recommended daily intake of vitamin A. It is also a great source of fiber, protein, calcium, manganese, vitamin A, vitamin C and folate.<\/p>\n

You can chop up mustard greens and mix them in with other green leafy veggies for a salad, or steam them for a highly nutritious side dish.<\/p>\n

\"\"16. Butternut squash<\/h3>\n

This veggie truly does have a buttery taste to it that is quite satisfying and delicious. Additionally, it is also an outstanding source of vital nutrients. A cup of cubed butternut squash will give you an impressive 457 percent of the daily recommended intake of vitamin A.<\/p>\n

A serving of this veggie also contains potassium, vitamin C, fiber and a host of other vital vitamins, minerals and nutrients. Roast up some butternut squash<\/a> mash it for a healthier alternative to mashed potatoes, or mix it in with casseroles, stews and soups.<\/p>\n

\"\"17. Whole milk<\/h3>\n

They say milk<\/a> does a body good, and they aren\u2019t kidding: a single cup of whole milk is loaded with healthy vitamins, minerals and nutrients. When you sip on a glass of whole milk, you\u2019ll get about 8 percent of the recommended daily intake of vitamin A. You\u2019ll also get calcium, protein, vitamin D and magnesium.<\/p>\n

If you want to watch your calories, switch to a low-fat or fat-free milk, but you will have to consume more in order to get the same amount of nutrients. Also, opt for milk that come from organic, grass-fed dairy cows.<\/p>\n

\"\"18. Dried basil<\/h3>\n

This herb is often used to add flavor to many different types of dishes; however, you will be happy to know that it does more than make your food tastier \u2013 it also makes it healthier! A 100 gram serving of basil<\/a> has about 15 percent of the recommended daily intake of vitamin A.<\/p>\n

It is also a great source of vitamin K, manganese, copper, vitamin C, calcium, iron, folate, magnesium and even omega 3 fatty acids! Who knew that so many health benefits could be packed into an herb!<\/p>\n

\"\"19. Kale<\/h3>\n

Often used as an adornment for other dishes, kale<\/a> is a super healthy veggie, so instead of pushing it off your plate, you should seriously consider eating it. A cup of cooked kale has about 885 mcg of vitamin A, or around 98 percent of the recommended daily intake.<\/p>\n

This dark green, leafy veggie is also rich in potassium, vitamin E, vitamin C, vitamin K, folate, protein, phosphorus and omega 3 fatty acids. Steam it up for a healthy side dish, mix it in with other greens for a salad, or make some baked kale chips for a snack.<\/p>\n

\"\"20. Grapefruit<\/h3>\n

This fruit is famed for its ability to add in weight loss, but it is also a great source of vitamin A.<\/p>\n

A single wedge of grapefruit<\/a> has about 80 mcg of vitamin A, or 9 percent of the recommended daily intake. It\u2019s also loaded with vitamin C, biotin, potassium, vitamin B1 and dietary fiber.<\/p>\n\r\n

<\/div>